People who spend long hours sitting in the office are often referred to as sedentary individuals. Due to their prolonged sitting, they tend to accumulate excess fat, resulting in unwanted body weight and affecting their physical appearance. So, how can sedentary individuals reduce excess fat?
Methods to Reduce Abdominal Fat
Method: Place a chair on the right side, kneel down with the left knee, extend the right leg and place it straight on the chair. Grab the back of the chair with the right hand and raise the left arm vertically, slowly bending the body towards the right side to stretch the left side of the body as much as possible. Hold the position for 30 seconds, then switch sides and repeat the exercise 3 times.
Methods to Reduce Waist Fat
Method: Stand with legs apart, squat halfway, place the right arm on the shoulder side, and raise the left arm overhead. Lean towards the right side of the body, trying to bend as much as possible, then return to the starting position and switch to the left side. Keep the lower body in a squatting position while leaning sideways, and repeat the exercise.
Methods to Reduce Hip Fat
Method: When lifting the legs straight, regardless of the direction, maintain an upright posture with chest lifted, abdomen tightened, and back straight. Focus on the hip joint while lifting the leg, exerting force on the muscles of the hips and thighs.
Methods to Reduce Neck Fat
Method: In the office or at home, frequently change the position of the neck, contract the chin to the base of the neck, and stretch the back of the neck as much as possible for 1 minute. Relax and repeat the exercise 10 times.
Methods to Reduce Leg Fat
Method to Slim Thighs: Lie on a mat with arms extended at the sides, imitate the pedaling motion of a bicycle with your legs, maintaining a fast pace. Repeat the exercise as many times as possible within one minute.
Method to Slim Calves: Lift the heel while walking and walk on the toes for 400 steps. Repeat this exercise twice a day.
Methods to Reduce Arm Fat
Method: Stand with legs together and perform push-up movements. Keep the torso straight, bend the elbows to lower the body slowly until the elbows are parallel to the shoulders, then slowly push back up to straighten the arms. Repeat the exercise.
